However, for others on the lookout for a holistic substitute to aggressive physical exercise, yoga is ideal because it spruces up the entire musculoskeletal system. In other forms, toning involves selectively working on individual body parts. This is time-consuming and impractical for busy people.

Start with doing each pose in a dynamic fashion, several times in the first two weeks. As the body adjusts to the pose, do it thrice, holding it each time for 15 seconds over the next two weeks. After that, you may do the pose only once, holding it for half minute or more, depending on your stamina.
Doing yoga under a yoga acharya or guru is preferable to avoid risk factors.

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Setubandhasana (Bridge lock pose)
To do this, lie on your back. Fold your legs at the knees, place feet close to your hips. Grasp both ankles with hands and inhale, raise up hips as high as you can. This will press the chin down, between your collarbones.
Hold as long as is comfortable, breathing evenly. Relax. In the first few weeks, do it dynamically, lifting and dropping hips.
Avoid: If suffering from inflammatory or painful conditions of the digestive tract.
Benefits: It is therapeutic for respiratory problems. It heals all back aches, and tones the spine. Fights fat while slim legs, thighs and hips. The lock at the throat improves voice, massages the thyroid and parathyroid glands, regulate metabolism and absorption of nutrients like magnesium and calcium. Improve posture. Give relief in euro-genital problems.

Ardha chandrasana (Crescent pose)
Stand up straight, feet a meter apart. Turn right foot out, flare left foot slightly inwards. Inhale. Raise both hands overhead, place them together in a namaste pose. Exhale and twist torso to the right. Inhale. Exhale lower from hips, bend right leg at knee and keep left leg straight behind. Adjust pose so both feet are flat on ground. Inhale, tilt head and arch back. Hold for a few seconds, breath normally. Return to starting position with an exhalation. Release and repeat for other side.
Avoid: If having neck or lower back pain.
Benefits: Provides a full body work-out, tones spine, from neck to tail bone. Tone inner thighs, hips and limbs. Smoothen out wrinkles at neck. Build stamina. Increase lung capacity.

Saral dhanurasana (Easy bow pose)
Lie on your stomach. Place palms flat on ground, beside your chest. Place chin on the floor. Bend your legs at the knees. Pass hands behind, to grasp ankles.
Inhaling, gently lift chin and chest off the floor. Simultaneously, lift thighs off floor. Look up at the ceiling, ensuring your lips are together and mouth is shut. Hold as long as is comfortable, breathing evenly. Relax to the starting position. Repeat two to three times.
Avoid: Deepening the spinal arch if suffering from severe lower backache.
Benefits: When done lightly, it tones the spine and limbs. It improves metabolism and controls diabetes. It works out the delicate skin around the eyes and on the face. It develops pectoral muscles, firming the chest region.

Bharadvajasana (Rishi Bharadvaja pose)
Sit up straight. Stretch out your right leg. Fold left leg, placing the left foot high up on the right thigh. Inhale and exhale a few times.
In-hale and exhale twist towards the left side. Simultaneously move left hand behind the back, to grasp left toe. Continue breathing normally. (If unable to reach the toe, place left hand behind hip, on the floor) Twist completely to the left. Release pose. Repeat for the other side.
Benefits: By squeezing the entire digestive system, it rushes fresh blood to this region. This boosts metabolism, which when efficient is a powerful fat-buster. It is also a detox pose which massages the liver, which digest, stores and releases fat. The stubborn fat regions of the hips, thighs, legs get a thorough work-out, as do the hands. The heart is toned and the pose is therapeutic for people suffering from diabetes.

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Prasarita padattonasana (Wide leg forward bend)
Stand up straight. Spread feet a meter apart. Inhale. Raise both hands high above the head. Exhale, bend forward, move both hands down, towards the floor. Continue breathing normally. Place palms flat on the ground. Slowly reach the crown to touch the floor. Hold the pose as long as is comfortable. Slowly inhale and return to standing position.
Benefits: The anti-gravity effect pour blood to the abdomen, massaging crucial endocrine and digestive glands, boosting digestion and metabolism. The fat-storing liver is massaged. It rectifies hormonal imbalances, often cited as causing obesity. Back of legs, thighs, hips get superbly toned. It is said to impact the satiety center in the brain, controlling binge-eating. It is also a mood-booster.